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Hi Everyone!

I hope you’re ready for a full body challenge. This workout will work your arms, back, core, glutes and legs. One round takes 15 minutes, but you can repeat the workout to intensify the challenge.

I completed this workout for time, but you can also choose to do it for reps.

For Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Over the past few days I had an allergic reaction (hives) to something. I am going to be having some allergy testing done, but I will also be really focusing on what I am eating. I will post more about that, and about the allergy testing process as I go through it.

I hope you enjoy the workout!
Melissa

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice